CrossFit Nyack Fitess


Workout Of the Day, October 23, 2014 – Nyack Fitness Endurance Day

Renegade rows into torso thoracic rotation 

Wod Endurance
Run 400m
Row 400m
50 ab mat wall ball sit ups
Run 300m
Row 300m
40 Ab Mat wall ball sit-ups
Run 200m
Row 200m
30 ab mat wall ball sit-ups
Run 100m
Row 100m
20 ab mat wall ball sit-ups
Run 400m
Row 400m

Work on personal athletic skills

Workout Of the Day, Wednesday, October 22, 2014

Foam roll hip flexors / quads
Ankle Flexion and extension knee at 90 degrees

Activation/ deactivation

Animal Flow

(ABBCS) Ape Reach, Beast Reach, Beast Wave, Crab Reach, Scorpion Reach

Flow Left side Crab Reach to Left Leg full scorpion Repeat 3 xs

Flow Right side Crab Reach to Right Leg Under switch Repeat 3xs

Strength – pistols

3 Each Leg Reverse Lunge Shrimp Squats

Tempo pistols 5 count down, 3 count hold, 5 count up. Start one level up from your fault height.
24″ , 20″ , 12″ , med ball, no spot
add bottoms up at the next level beyond the athletes capacity

Pre Wod Warm up

2 Rounds

5 Strict Shoulder Presses Barbell only with 5 Barbell Catches into front rack position

shoulder circles (circumduction) external circles then internal circles


50 double unders
5 muscle ups or 5 modified muscle ups or 5 Pull Ups
21 push presses 65lbs / 95lbs
40 double unders
4 muscle ups or 4 modified muscle ups or 4 Pull Ups
18 push press
30 double unders
3 muscle ups or 3 modified MUs or 3 Pull Ups
15 push press
20 DUs
2 MUs or 2 MMUs or 2 PUs
12 push press
10 DUs
1 MUs or MMUs or 1 PUs

9 Push Press

Workout of the Day, Tuesday, October 21, 2014

Ella and Brooke Handstands and Back Bends over Apple Quellette


Animal Flow Wrists

Scorpion Reaches

20 Ankle Circles each direction

20 Ankle flexion and extension

Activation / Deactivation

Shoulder Circles – 20 external rotations first and then 20 internal rotations

10 Wall Slide Pull Downs

10 Box Drop Squats with Med Ball


Triple Under / Double Under

Watch Video on Double Under recap

Pre Wod Warm Up

5 each side Torso Twist Body Weight Squat

Inhale as you squat and exhale as you stand up

AMRAP 10 Minutes
10 Burpee lateral 4 ft. puddle jump
10 squat cleans 155/115


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